Beginning the long road

The lingering winter kept me fired up about climbing and neglecting running.  Not a bad thing says the climber inside me.  The runner in me that plans to run the LHHT "double" this June is saying what the hell partner, you better get those soft legs a little firmer, and right quick.   Since the first of the year I've only been out running several times.  It was time to get training before it gets too late.  Off to the trails I went to shake out the cobwebs...   Here's a couple highlighted runs from the last couple weeks.

March 15th Victor Sousol and I ran a "Gate to 8" on a windy but pleasant day.  This was my first outing with Victor as well as his first time running on the LHHT.  He's signed up to run the 70 mile Laurel Ultra in June and wanted to check out the opening hills and familiarize himself with Ohiopyle a bit before race day.  He managed to stumble onto my blog and decided to email me to see if I'd like to meet and run with him.  I only had time to run Gate to 8 once that morning, but Victor went on to complete a "Gate to 8X2" for a total 32 miles of Laurel training.

March 25th I turned 42.  I thought it would be fun spending my birthday running my age in miles on the LHHT.  Laura dropped me off at Beam's Rock at 7:00 AM for the start of my run.  

Good morning legs

She provided excellent crewing after meeting me at 7 Springs.  She provided me with the normal food and liquids as well as birthday surprises, delights and plenty of laughs along my run to Ohiopyle.   

First aid stop, Seven Springs Ski resort

Crossing the slopes of Seven Springs.  I met several curious folks here

42 and still spry coming into route 653 trail head

Heading out for the last 11 miles from Maple Summit parking lot

It was a chilly 28, with plenty of firm ice on the trail.  I had some knee issues begin during the descent at mile post 8.  They persistently became worse, slowing movement down within a half of a mile.  Descents especially were slowed to a crawl with me going down backwards a large portion of the time.  Laura met me at mile post 3 with a down coat and some much needed support as I was in serious pain by this point.  I successfully limped into town completing my goal.  

Limping past the overlook at mile 2.7

After 2 days of rest, my knees recovered and have felt fine since.  This run doubled my yearly mileage to this point.  Which I'm sure was the cause of the knee swelling and pain.  Even with my 8 miles of snail pace factored in my average pace came out to be 13:35/mile.  A very fun and memorable birthday.  Thanks sweetie!

March 31st  I ran the LHHT again from 653 trail head to Ohiopyle to see if my knees were just adapting to the rapid increase in mileage on my birthday run.  It had snowed about 6" a couple days prior.  The temps rose above freezing turning that fluffy 6" into a sloppy nasty trail mess.  The air temperature was around 50, but my feet were sopping before I even hit the main trail from the blue blazed access trail.  By the time I hit mile post 18 I was debating calling Laura to have her turn around and pick me back up at 653.   The runner in me refused and I put my nose to the grind and slogged the 18 miles to Ohiopyle with only a few miles being snow free, but muddy none the less.  I surprisingly hit the Gate completing my run in 3:18, without any knee pain.  A reasonable time considering the condition of the trail.

In the Hemlocks, my favorite section

Blazing new trail on the LHHT

Sloppy conditions for running

From whence I came.  Bluebird snow day on the trail

April 1st Laura and I had a wonderful "date" run.  She's planning a birthday run on the 16th.  She's going to run from mile post 30 to Ohiopyle while I provide crew for her as she did for me.  We decided to run from the gate to 5 on the LHHT to avoid the snow still present above 2200'.   We had a wonderful sunny day to run together.  We took a couple breaks to enjoy the weather and nature.  We had several Eastern Phoebe's calling at one break and at another we spotted 8 Ruby-crowned Kinglets flying through the tree tops.  Several Monarch's were moving north along the ridge as well.  Spring is definitely making a showing and we were embracing!  What a great way to spend a few hours with your honey...

Spring has Sprung!  See you on the trails...

Trail Running Challenges

On the way to the trailhead... Ehhhh

On the way home... Ahhhhh

Recently running has felt different.  It seems summer has finally hit the Laurel Highlands.  It's been really warm and humid, with storms plentiful especially this past week.  I managed to get rained or stormed on several times.  The weather was in the lower 90's with the humidity similar or higher.  My body has been holding up well to the quick increase of mileage.  I've been pushing a little harder, but trying not to overdo things.  Being able to run again feels so good and I don't want ruin it.  I've been rebuilding my ski injured body with the dreams of pulling off a LHHT double as early as fall (or spring '14).  During this rehab and training I've been reading more on Challenges and FKT's (fastest known time's).  I'll try to explain the way I understand them.  Competing for a FKT's is simply trying to achieve the fastest time over a predetermined course/trail, alone or in a group, but not an organized race on a designated day.  They can be short 5K runs or long trails like the Appalachian or Continental Divide.  They can be completed any time you choose. No set date, even worse yet, weekend.  Only success or failure awaits with only one person holding the FKT.  The honor system applies, although for major or serious FKT records tracking devices are utilized for proof.  Challenges are different because they're a personal goal to complete, not a race.  Did you accomplish the course set out and if you have already, could you do it quicker?  Challenges are more about personal accomplishment, although most have a FKT as well.

While browsing around, I stumbled upon this challenge here in my back yard.  Its called the Ohiopyle 50K (Gate-to-8 X 2)   posted on the North East Ohio Trail Club (NEO Trail Club) website.  I'm not a member of the club, but found the posted challenge.  Whether you have to be a club member to be listed after completion I don't know.  Either way, it gives me a goal to accomplish that I haven't done.  I know I'm not in super woodz ninja shape right now, so I figured it was time to incorporate the Gate to 8 section of the Laurel Highlands Hiking trail into my week of running as well as some other quicker tempo runs.  

Recent runs

The Barn at Bear Run Nature Reserve

Tuesday 7/2 Laura's Tiny Tulip Traverse, 5 miles - This is a run that Laura put together after my Bear Run Trail Run challenge.  What a great 5 mile (apprx.) loop in Bear Run Nature Reserve. It follows Tree, Rhododendron, Tulip Tree, Snowbunny, Rhododendron and Tree Trails in a counter clockwise lollipop.  The route climbs 718' and is on some pretty amazing trails (especially Tulip Tree)  It was my first time running this route and I wanted to apply a reasonable effort.  I ran the wonderful course enjoying the steepening climb from the car up to Tulip Tree... Tulip Tree is freakin' fun.  What else can I say.  This is the best .8 mile trail I've ever run.  It is so fast and dabalicious.  Quick footwork on slightly downhill single track, runners high for sure!  It had to be built by runners.  I wish it was way longer.  Snowbunny leads back across the hill and down to the early trails you started on, then finishes at the sign-in.  Warm and humid as described above.  Ran the course in 45:41, with one routing mishap.

Wednesday 7/3 LHHT Gate to 8, 15.75 miles - I was planning on running to MP 10 and back for 20 miles, but...  Everything was going well.  I ran an "easy" pace NOBO, hiking most of the hills.  I was hearing some distant thunder while climbing up "heart attack hill" towards MP7.  By the time I had MP 8 in sight, the sky was quite black and the thunder was persistent.  Retreat was my thought.  I barely took 20 strides SOBO and the skies opened up and the rains came... and came... and came.  I bombed heart attack hill in a muddy running creek with extremely limited visibility.  My visor helped, but I found its limitations.  It was similar to winter white-outs I've experienced.  My nonchalant pace quickened on the return trip with rains stopping and skies clearing briefly for about a mile.  Despite the heat, slippery trail and slug like pace I managed a 3:23:44 overall.  X2 laps would put me under 7hrs for the 50K Challenge.  Seems like a good start.  Elevation +4081, -4064.

Thursday 7/4 Bear Rocks Loop, 4 miles - It was the Fourth of July.  I squeezed in a short, slow, road run in the sun.  Ran the loop in 29:03.  Elevation +416, -406.  Not much to say.

Thursday 7/5 Yough River Trail, 2 miles - Ran with Laura and her sore knee.  Rest day, spent most of it lounging by the river at the Oasis...AHHHHH!  Then went running.  22:08.

River art = Rart at "The Oasis"

Friday 7/3 LHHT Gate to 8, 15.75 miles - It was 91° which seemed perfect for another training lap of Gate to 8 ;)   I figured that If I practice in conditions like that, surely a more comfortable day will feel slightly easier?  The cooler months have been when other (wiser) people have done it.  I'll try in August and then hopefully improve on that later in the year under favorable conditions.  I went out intentionally slow trying to adjust to the heat.  Humidity was really high and in no time I was sweating buckets.  The overall trip was very hot with a flash storm popping up and tagging along with me for about 45 min.  Compared to the dumping on Wednesday this was nothing.  I did pass another trail runner around mile 4.  We were both moving quickly and gave a wave without stopping.  I ran out of water coming up the last hill before MP 3.  I should've stopped at the stream to at least fill a handheld.  Finished the run in 3:31:03, incredibly hot and thirsty.

Weekly rundown

5 runs

8hrs31min.

42 miles

Elevation +9,405', -9,306'